TRX Suspension Training

Most people think strength training is just lifting weights using free weights or machines.

However.

There are other types of strength training that, depending on your goals, can be just as useful or can help you achieve even better results.

This article is about one of them – TRX Suspension Training.

What is TRX?

TRX (Total (Body) Resistance eXercises) is a training method designed primarily to improve body strength, stability and cardiovascular health. This is done without traditional weight lifting – using only a simple suspension system (strong, adjustable straps similar to a marine parachute harness) and your body weight.

Virtually any exercise you do without a TRX, such as planks or push-ups, squats or abdominal crunches, you can make more challenging with a TRX and thus provide an effective strength workout in a relatively shorter time.

The main advantages of TRX are:

• Different muscle groups are engaged at the same time and the core muscles are involved in all exercises to stabilise the body.
• The TRX is ideal for full-body workouts as it can perform hundreds of different exercises.
• The exercises can be easily adapted to different fitness levels, from beginners to advanced athletes.
• The TRX system is lightweight and space-saving so you can work out virtually anywhere – at home, outdoors or in the gym.

TRX Suspension Training is essentially a functional workout in which the human body’s weight provides resistance.

TRX History

The TRX workout system was developed in the late 1990s by Marine Corps Unit Commander Randy Hetrick to keep himself in good physical shape in remote locations where access to traditional gym equipment is limited.

The first TRX system was made in 1997 from a jiu-jitsu belt and a parachute harness.

The prototype was primitive but functional allowing efficient performance of varied exercises.  Hetrick shared his concept with his teammates who liked the practicality and effectiveness of the approach.

In 2004 Randy Hetrick officially founded Fitness Anywhere, Inc., which later became TRX Training. The company begins manufacturing and selling a commercial version of TRX (the TRX Suspension Trainer), promoting it to commanders of elite Army units and other military personnel.

In 2005, TRX also appeared on the fitness market. Among the first buyers are fitness professionals, personal trainers and athletes.

2007 TRX started to gain popularity in the fitness community at large. The company launches professional education and certification programmes for trainers.

Within five years TRX already had more than one million users in over 60 countries. By 2014, in its ninth year of operation, TRX had annual revenues of almost 50 million US dollars.

How does TRX work?

TRX forces the body to work in conditions of instability and to stabilise the body, you need to engage the deep muscles continuously.

Therefore.

You don’t just train strength or endurance, but also flexibility, balance and coordination.

The degree of difficulty of an exercise depends on how you position your body – the more horizontal your body is to the ground, the more difficult the exercise will be (more weight is being lifted).

To ensure that your muscles are working efficiently, keep the tension on and keep the TRX straps tight all the time.

Move slowly and deliberately, concentrating on the correct execution of the exercise. A continuous flow of movement ensures a high heart rate throughout the workout, allowing you to develop strength and coordination and burn maximum calories at the same time.

Breathe evenly, exhaling at exertion (e.g. pulling or pushing) and inhaling as you return to the starting position.

Start with basic exercises and gradually increase the difficulty and intensity as you master the system.

Listen to your body – avoid over-exertion and stop if you feel pain or discomfort beyond normal muscle fatigue.

Here are some examples of TRX exercises.